Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat 3×5 – warm up and perform 3 sets of 5 at 75%
Fitness: Squats 5×5 @RPE 7 + 30 sec hollow hold or hollow rock after sets
Part 2 – Conditioning: “T-Rex”
Performance: 5 RFT of –
- 200m Run
- 2 Rope Climb
- 12 S2OH (115/75lb)
Fitness: 5 RFT of –
- 200m Run
- 10 Pull-ups or 12 ring rows
- 12 S2OH
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